Biking 14:00 [3] 1.7 km (8:14 / km) +140m 5:50 / km
shoes: Specilised clip-in
Std downtown excursion. Actually rode around the civic centre a bit checking on construction.
Running 29:49 [3] 4.0 km (7:27 / km) +140m 6:21 / km
shoes: Vasque Grand Traverse
Home block, fairly easy. Worried that hard surfaces might not help my back but so far its just the same. I think there's a steady improvement each day but very slight. Sleeping well.